Strict press 3-3-3-3-3 ascending
superset with low banded rows 15 reps

5 x 2 min work 1 min rest:
5 shoulder to overhead
5 bar hop burpees
5 power cleans
5 bar hop burpees

Amrap 4, rest 4:
27 cal row, 27 burpees, 27 chest to bar

Amrap 4, rest 4:
21 cal row, 21 burpees, 21 toes to bar

Amrap 4, rest 4:
15 cal row, 15 burpees, 21 pull ups

Circuit:
15 db rows per arm
15 floor press per arm
30 band pull aparts
1:00 c curve hold

Thrusters 4-4-4-4-4 ascending

superset with 20 weighted glute bridges

12 min amrap:
10 box jumps
10 thrusters 40/25k
250m row or ski, 500m bike

Deadlift 3-3-3-3-3 linear with dead stop at bottom

6 min amrap:
7 deadlifts 90/60k
7 hspu strict

rest 3 mins

6 min amrap:
30 doubles
15 kb swings

40 min amrap in pairs:

50 ground to overhead alt x 5 reps 40/30k
50 synchro burpees
1 lap run together
50 front squats alt x 5 reps
20 alternating single db devils press

20 min amrap:
1 back door loop
10 burpees
10 pull ups
Goes up by 2 reps every round – 10,12,14,16 etc

15 min core circuit:
10 hollow rocks
10 leg lowers or hanging leg raises
1:00 C curve hold straight legs
1:00 superman hold

Push press 3-3-3-3-3 linear

‘Green Monster’

3RFT: CAP 20
50 wall balls
25 toes to bar
10 push press 50/35k

Front or overhead squat 5-5-5-5-5 linear

Amrap 5:
Buy in 75 doubles:
7 kipping hspu
15 front squats 40/25

rest 3

Amrap 5:
Buy in 50 doubles:
7 kipping hspu
10 front squats 50/35

rest 3

Amrap 5:
Buy in 25 doubles:
7 kipping hspu
5 front squats 60/45

Power Clean

Amrap 18:
15/12 calorie erg
12 power cleans 45/30k
9 burpee box jump overs

Front squat or overhead squat 5 x 3 ascending
(5 second pause in the bottom of first rep)

‘The Fray’ For time CAP 20

800m run
30 CTB pull ups
30 Front or overhead squats 50/35k
400m run
15 CTB pull ups
15 Front or overhead squats 50/35k

For run: 2000m bike, 1000m row (800)
1000m bike, 500m row (400)